Fish fillet in express cooking envelope


Fish fillet in express cooking envelope
Vegetables cut in small dice and precooked, fish fillet, lemon juice, olive oil, and 2 minutes in the microwave.
316K 2 23 3.9
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Last modified on: June 11th 2011

Keywords for this recipe:FilletFishPapilloteMicro-wavesVegetables
For 6 people, you will need:

Change to the quantities for: 2 people 3 people 6 people 12 people 18 people
How long does it take?
Time required for this recipe:
PreparationCookingStart to finish
1 hour 12 min.7 min.1 hour 19 min.
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Step by step recipe


Stage 1 - 45 min.
Fish fillet in express cooking envelope : Photo of step #1
Wash and peel 2 carrots and 2 turnips, cut in small dice.

Prepare 1 courgette. Cut into small dice.

Shell 200 g peas if fresh.

Reserve.

Stage 2 - 5 min.
Fish fillet in express cooking envelope : Photo of step #2
Peel and chop 1 shallot.

Set aside.

Stage 3 - 1 min.
Fish fillet in express cooking envelope : Photo of step #3
In a pan, melt 30 g butter, add shallot and cook for one minute.

Stage 4 - 1 min.
Fish fillet in express cooking envelope : Photo of step #4
Add vegetables and mix well.

Stage 5 - 4 min.
Fish fillet in express cooking envelope : Photo of step #5
Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.

Stage 6 - 2 min.
Fish fillet in express cooking envelope : Photo of step #6
Make the envelope:

Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.

Stage 7 - 1 min.
Fish fillet in express cooking envelope : Photo of step #7
Remove fillet, and in its place put 2 tablespoons of precooked vegetables.

Stage 8 - 1 min.
Fish fillet in express cooking envelope : Photo of step #8
Put fillet on top.

Stage 9 - 1 min.
Fish fillet in express cooking envelope : Photo of step #9
Add a dash of lemon juice.

Stage 10 - 1 min.
Fish fillet in express cooking envelope : Photo of step #10
And a dash of olive oil.

Stage 11 - 15 min.
Fish fillet in express cooking envelope : Photo of step #11
Fold plastic film.

Continue like this for all the fillets.

Stage 12 - 2 min.
Fish fillet in express cooking envelope : Photo of step #12
Cook in microwave oven for 2 minutes, at maximum power. Serve straight from oven.
Remarks
You can replace the cooking plastic wrap with some greaseproof paper, it is a little less practical (you need to make foldings), but prettier.
Keeping
Once cooked, a few minutes.
Nutritional information
Whole recipe
Energetic valueProteins CarbohydratesFats
1,289 Kcal or 5,397 Kj168 gr81 gr33 gr
64 %64 %8 %5 %
Per 100 g
Energetic valueProteins CarbohydratesFats
62 Kcal or 260 Kj8 gr4 gr2 gr
3 %3 %<1 %<1 %
Per person
Energetic valueProteins CarbohydratesFats
215 Kcal or 900 Kj28 gr14 gr5 gr
11 %11 %1 %1 %
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules by day for a woman (change to a man).
How much will it cost?
  • For 6 people : 11.85 €
  • Per person : 1.98 €

Change currency:

Note : These prices are only approximate.
Source
Home made.
This recipe uses (among others)
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Your 2 comments or questions on this recipe
  • For Annie : Yes no problem at all with parchment paper and conventional oven. Think to well close parchment paper enveloppe by several foldings, preheat your oven at 360°F (180°C) and let stay in about 10 to 15 minutes.
    Posted by jh august 5th 2009 at 09:37 (n° 2)
  • How about using parchment paper, and would this work in a conventional oven?
    Posted by Annie august 4th 2009 at 18:59 (n° 1)
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